[[{"exerciseName":"Bench Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"111","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Chest Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"1","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac208fe925a8","workoutExerciseItemID":"634a62185cb8ac208fe925a8","workoutExerciseFullName":"Chest Press"}],[{"exerciseName":"Assisted Chin Up","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"1","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac011be925ee","workoutExerciseItemID":"634a62185cb8ac011be925ee","workoutExerciseFullName":"Assisted Chin Up"}],[{"exerciseName":"Preacher Curls","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8acef1fe92594","workoutExerciseItemID":"634a62185cb8acef1fe92594","workoutExerciseFullName":"Preacher Curls"}]]

1222

1 hour

1222

6702191345f8fe857a4b7d42

634a62185cb8aceaa4e925c5

Plate loaded

Bench Press

Notes:

Key Points:

Grip the bar at slightly wider than shoulder width apart.
Extend your arms, holding the bar above your mid chest.
Lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

Bouncing the bar off your chest.
Having elbows pointed outwards in line with the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Bench Press - Plate loaded muscle groups

634a62185cb8ac208fe925a8

Plate loaded

Chest Press

Notes:

Key Points:

Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
Push out to a point just before your elbows are fully extended.
Retract back in a controlled manner to the starting position without the weights clashing.

Common Mistakes:

Elbows being positioned higher than hands.
Wrists not being aligned with forearms when pushing and retracting.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Chest Press - Plate loaded - Hinge Lower muscle groups

634a62185cb8ac011be925ee

Pin loaded

Assisted Chin Up

Notes:

Key Points:

Select the weight to assist you, then grip the straight handles and position your knees slightly in front of your chest.
Lower yourself down until your arms are almost fully extended.
Pull up bending your elbows towards your hips until your chin is aligned with the hands, then repeat.

Common Mistakes:

Using momentum too much on the way up or down.
Having your chest far in front of your knees.
Not lowering yourself fully to the point where the arms are almost fully extended.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Biceps

Latissimus Dorsi, Biceps brachii

Secondary Muscles

Shoulders, Abs

Assisted Chin Up - Pin loaded muscle groups

634a62185cb8acef1fe92594

Plate loaded

Preacher Curls

Notes:

Key Points:

Place upper triceps and chest against the padding and the corner of the pad in your armpits.
Curl the weight up until it is in line with your shoulders.
Slowly lowering the weight back down until your arms are almost fully straightened.

Common Mistakes: